Armored
Gill Training Systems
Fitness is your armor against the stresses of life.
The stronger, more well-conditioned, and better you move the better you are able to handle what life throws at you.
Let's get to building up your armor.
A1
Glute Bridge
2 x 12
A2
4-Way Dead Bug
2 x 8
A3
90/90 Hip Switches
2 x 5
A4
Kneeling Hip Flexor Stretch
2 x 30
A5
Lateral Line Hops
2 x 15
A6
Knee Hug
2 x 10
A7
Band Pull-Apart
2 x 12
A8
Zombie Squat w/ Reach Through
2 x 8
B
Broad Jump
3 x 4
C
Trap Bar Deadlift
3 x 5
D1
Goblet Split Squat
3 x MAX
D2
Bird Dog
3 x 3 @ 5
E1
Push-Up
3 x 10
E2
Inverted Row
3 x 10
E3
Ham Slides
3 x MAX
F1
Weight Plate Chest Press
2 x 42
F2
Weight Plate Skull Crusher
2 x 42
A
Cardiac Output
1 x 30:00
A1
Glute Bridge
2 x 12
A2
4-Way Dead Bug
2 x 8
A3
90/90 Hip Switches
2 x 5
A4
Kneeling Hip Flexor Stretch
2 x 30
A5
Lateral Line Hops
2 x 15
A6
Knee Hug
2 x 10
A7
Band Pull-Apart
2 x 12
A8
Zombie Squat w/ Reach Through
2 x 8
B
Box Jump
3 x 4
C
Front Squat
3 x 5
D1
Half-Kneeling DB Shoulder Press
3 x MAX
D2
3 position chin-up holds
3 x 3 @ 5
D3
Hollow Hold
3 x 15
E1
Hip Thrust
E2
Goblet Hold March
3 x 20
E3
Facepull
3 x 15
F1
Chest-Supported DB Row
2 x MAX
F2
Chest Supported Rear Delt Flyes
A
Cardiac Output Circuit
1 x 25 @ 30
A1
Glute Bridge
2 x 12
A2
4-Way Dead Bug
2 x 8
A3
90/90 Hip Switches
2 x 5
A4
Kneeling Hip Flexor Stretch
2 x 30
A5
Lateral Line Hops
2 x 15
A6
Knee Hug
2 x 10
A7
Band Pull-Apart
2 x 12
A8
Push-up to Downward Dog
2 x 8
B
Med Ball Slam
3 x 8
C1
Bench Press
3 x 5
C2
1-Arm DB Row
3 x MAX
D1
RDL
3 x 10
D2
ISO Hold Y/W/T
3 x 0:15
E1
Goblet Reverse Lunge
E2
Back Extension
3 x MAX
E3
Side Plank
3 x 0:10
F1
Hammer Curl
3 x 7
F2
DB Bicep Curls
3 x 7
F3
Zottman Curl
3 x 7
A
Cardiac Output
1 x 30:00
Mitch Gill, MS, ATC, CSCS
Certified athletic trainer and strength and conditioning specialist for 15+ years working with athletes and people of all levels.
When you join a team you’re getting more than programming, you’re joining an online community.
Armored
Armored
Armored
